Sunday, April 30, 2017

Monday, 1 May


For Time:
30 Power Snatch (75/115#)
60 Sit-up
800m Run
20 Power Snatch
40 Sit-up
400m Run
10 Power Snatch
20 Sit-up
200m Run


Friday, April 28, 2017

Saturday, 29 April



1 mile run
10 rounds (65/95#)
12 Deadlift
9 Hang Power Clean
6 Push Press
Then: 1 mile run


Wednesday, April 26, 2017

Thursday, 27 April


Deadlift (5 x 1 @ 90-95% of CFT Weight)

Metcon (AMRAP - Reps)
5 rounds:
2 minutes:
10 Power Snatch (95/135#)
AMRAP Lateral OTB Burpees
Rest 1 minute
Your score is total burpees!


Sunday, April 23, 2017

Monday, 24 April


4 rounds:
60 Double Under
15 Hang Power Clean and Jerk (75/115#)
15 Pistol

DU mod: 60 singles and 15 attempts each round.
Alternate legs on pistols.


Friday, April 21, 2017

Saturday, 22 April


Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Women's Rx: 65#

Last completed 23 April, 2016


Wednesday, April 19, 2017

Thursday, 20 April


Karen (Time)
For Time:  
150 Wall-Ball Shots, 20# / 14#
To 10' line.
Last completed 22 August.

Cool Down
1 mile run


Tuesday, April 18, 2017

Wednesday, 19 April


Front Squat (5 x 3)
Tempo Front Squats 3x3x0
Increase weight each set to 50-60%. This is not a heavy front squat. Work on perfecting your position in the bottom of the squat, and then drive out as fast as possible.


Metcon (AMRAP - Reps)
10 minutes:
AMRAP HSPU
5 Burpee
AMRAP Ring Dips
5 Burpee
HSPU with plates and abmats for Rx


Monday, April 17, 2017

Tuesday, 18 April


Isabel (Time)
For Time:  30 Snatches, 135# / 95#
Must be squat snatch.
Last completed 20 September


Sunday, April 16, 2017

Monday, 17 April


21 - 15 - 9
Squat Clean Thruster (65/95#)
Box Jump (24/30")

Must control barbell to ground -- no dropping.


Friday, April 14, 2017

Saturday, 15 April


Abbate
 
For Time:
Run 1 mile
21 Clean and Jerks, (105/155#)
Run 800 meters
21 Clean and Jerks
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, who was killed on December 2, 2010.
To learn more about Abbate click here

Last completed 16 April, 2016


Wednesday, April 12, 2017

Thursday, 13 April


For Time:
5 rounds:
3 Squat Snatch (85% 1RM)
100m Run
15 KBS (1.5/2pd)
100m Run


Tuesday, April 11, 2017

Wednesday, 12 April


1RM Push Jerk
Can be push jerk OR split jerk to find max.
Last 1RM found 30 June 2016

For time:
21 - 15 - 9
Toe to Bar
75 DU after each round

Mod:
For Toe to Bar: Leg lifts (straight leg)
For DU: 75 singles and 25 attempts each round (aim for a 3:1 ratio
[single, single, single attempt])


Monday, April 10, 2017

Tuesday, 11 April


Back Squat (5 - 5 - 3 - 3 - 1)
 
 
 
5 Rounds:
3 Deadlift (255/375#)
6 Strict Pull-up
18 Ring Push-up


Sunday, April 9, 2017

Monday, 10 April


Shoulder Press (1RM)
last completed 7 NOV
 
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 minutes
200m Run
5 Burpee
10 Wall Ball (14/20# to 10')


Friday, April 7, 2017

Saturday, 8 April


"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Last completed 9 April, 2016

Wednesday, April 5, 2017

Thursday, 6 April


Clean and Jerk (1 Rep Max)
Work to 1RM - unlimited attempts.
Last found 29 NOV.
 
7 Rounds:
30 seconds work/ 30 seconds rest:  AMRAP Double Unders


Tuesday, April 4, 2017

Wednesday, 5 April


For time:
30 TGU (1/1.5pd)
50 Box Jump (20/24")
50 KBS
400m Farmers Carry


Monday, April 3, 2017

Tuesday, 4 April


Nancy:
5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#
Last completed 13 October


Sunday, April 2, 2017

Monday, 3 April


Clean (5 - 5 - 3 - 3 - 1)
Go heavy, but do not push for a max.  Stick with weights you know you can lift today.
Split Jerk (5 - 5 - 3 - 3 - 1)
Go heavy, but do not push for a max today.

Clean and Jerk (3 x 3)

Metcon (AMRAP - Reps)
Tabata Air Squat